8/19/16: Friday
Bench press30 reps at 205/105
everytime you break,1 legless rope climb + 1 rope climb
then
10 minute climbing ladder
Push-ups
Kettlebell swings (70/55)
increase reps by 2 every set
8/18/16: Thursday: Oly Club 7:30pm
Power Snatch
3@70%,3@75%,2×2 @80%,2×2@85%
power clean +Power jerk
1+1×3@75%,1+1×2@80%
overhead squat
2×2@80%, 2×3@85%
5- rounds for reps of:
1 minute of 75-lb. muscle snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the bar
Rest 1 minute
8/17/16: Wednesday: Bring a Friend Day! All Classes!
Bring a friend day
skill-beat swing/kip
10min max complex
level 1
3-pullups-2t2b-1bar MU
level -2
3-pullups-2 t2b
level-3
3-pullups-knee to elbow
score is complete number of complexes
14min amrap
10-wallball20/16 or 30/20
10-bj-24-20
*start with run
every 2min-200m run
8/16/16: Tuesday: Brimg a Friend Day! All Classes! Oly Club 7:30pm!
Bring A Friend Daypartner
10min
partner 1-500m row
partner 2-air squats
switch every 500m
score is distance and airsquats
rest 5min
10min amrap
partner-1-50du or 75singles
partner-2-maxball slams 30/20
score is ball slams and Du
8/15/16: Monday
clean and jerk3x1@65%,3×1@70%,2×1@75%,2×1@80%,2+1×3
clean pull
3×2 @ 100%, 2×2 @ 105%
For time:
20 pistols
10 push jerks 135/95
20 pistols
15 thrusters 135/95
20 pistols
20 hang cleans 135/95
